The benefits of fruits are just as numerous as they are surprising! Not only are they tasty, but they’re also good for your overall health and well-being. With so many types of fruits out there to choose from, it can be difficult to know which ones to eat and which ones to avoid. Find out about 5 surprising benefits of fruits that you probably didn’t know about before!
1) They fight cancer
Researchers found that eating strawberries and other fruits that contain ellagic acid reduces cell proliferation in liver and colon cancer cells, likely preventing them from becoming malignant. The red pigment in berries also inhibits a molecule called COX-2 that is associated with cancer as well as inflammation. To reap these benefits, eat at least three servings per day or drink a glass of berry juice each morning. Be sure to buy organic when possible; conventionally grown fruits are some of the most contaminated with pesticides and other toxins. Bananas are actually among the worst offenders of pesticide residue, according to a study by the Environmental Working Group (EWG). Conventionally grown bananas were found to be filled with 15 different chemicals commonly used in pesticides — more than any other fruit or vegetable tested by EWG.
2) They keep your heart healthy
According to some new research from Scotland, people who ate five or more servings of fruits and vegetables each day had a 32 percent lower risk of fatal heart disease than those who only ate one serving per day. Plus, for every two additional daily servings of fruits and veggies, there was a 14 percent decrease in all-cause mortality (that includes cancer, stroke, heart disease, diabetes—basically everything). The researchers believe that fruits and vegetables may play an important role in reducing overall risk factors for chronic diseases. By eating more fresh produce, you’re not only feeding your body antioxidants that fight off free radicals (which can cause cancer) but also help reduce inflammation throughout your entire body. Inflammation is thought to be one underlying factor in many illnesses.
3) They can make you look younger
Eating fruits can keep your skin looking young and vibrant, thanks to their high levels of antioxidants. Antioxidants fight free radicals in your body that can damage skin cells and cause wrinkles and fine lines. One study suggests eating more fruit gives your immune system a little boost which may help ward off signs of aging caused by stress. The same researchers found that people who ate six servings of fruit per day lived an average of one year longer than those who didn’t eat fruits as much.
4) They are good for digestion
Apples, apricots, bananas, kiwis, and pears are excellent sources of soluble fiber. As a result, they help ease constipation and improve digestion by keeping bowel movements regular. Furthermore, with their high water content (95% for most fruits), fruits give your digestive system something to do. This helps flush out waste and toxins from your body, which further improves digestive health. They help you stay hydrated: With high water content levels, it should come as no surprise that fruits are good for hydration as well. In fact, one medium-sized fruit can provide up to 20% of your daily fluid intake needs. The added bonus is that, unlike many other beverages, fruit juices contain essential vitamins and minerals such as potassium, magnesium, and vitamin C. All these nutrients make them great natural sports drinks too! They’re an energy booster: Fruit contains complex carbohydrates in addition to vitamins and minerals. And because complex carbs take longer to digest than simple sugars or fats, they provide sustained energy throughout the day. In fact, some research suggests that eating a piece of fruit before each meal can reduce cravings for sweets during meals—and reduce overall calorie intake at those meals too!
5) They support eye health
Vitamin A and beta-carotene in fruits like apricots, peaches, and mangoes are associated with healthy vision. These vitamins are available through other food sources as well (like carrots, sweet potatoes, squash), but they’re often highest in fruits. They help you manage stress: Apples and pears have a compound called quercetin, which is an antioxidant that some studies have shown may improve mood by reducing anxiety and improving sleep quality. They boost immunity: Because they provide antioxidants and are packed with vitamin C (vital for warding off colds), citrus fruits can help your body fight infections. Oranges are especially high in vitamin C, but so are kiwis, grapefruits, lemons, limes, and tangerines. They help lower cholesterol: Fruit juices—especially orange juice—are high in potassium and soluble fiber. This combination helps reduce blood pressure levels and low-density lipoprotein (LDL) cholesterol levels. And even though fruit juices don’t contain insoluble fiber (the kind found in whole fruit), recent research has found that people who drink two to three glasses of 100 percent fruit juice daily reduce their risk of heart disease by 14 percent over a 10-year period compared to those who don’t drink any juice at all.